Tuna, Lemon & Broccoli Buckwheat Pasta

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So here is my quick, easy and healthy recipe of the week Tuna, Lemon & Broccoli Buckwheat Pasta. It’s a great no fuss mid week meal that actually has lots of flavour, vitamins and minerals, what more can you want? Oh, to be able to make it in less than 30 minutes?  Well I timed this one in at 22 minutes so perfect for those nights when you have run out of time too!

Using buckwheat pasta makes it gluten free and also grain free as buckwheat is actually a seed (I Googled it here) but you could use any pasta you like really.  If you, like me, wonder what is the best brand of tuna to buy in regards to keeping local, sustainable fishing practices and highest nutritional value you may like to read this comparison on tinned fish by nutritionist Susie Burrell or you may just want to get on with the recipe and make dinner so here you go!

Tuna, Lemon & Broccoli Buckwheat Pasta

10 minutes

22 minutes

Serves 4

Ingredients

  • 1 packet of buckwheat pasta (or whatever pasta you like really I just use buckwheat because it's gluten free and high in protein)
  • 1 Tbsp olive oil
  • 4 garlic cloves, crushed
  • 1/4 tsp chilli flakes (optional)
  • 3/4 punnet cherry tomatoes
  • 250 g tin tuna in springwater, drained
  • zest & juice of 1 lemon
  • 1 head broccoli cut into bite sized florets
  • 2 C baby spinach leaves
  • Salt & Pepper to taste

Instructions

  1. Boil water for pasta and cook as per packet instructions.
  2. In a fry pan head olive oil and add garlic & chilli. Cook on a low heat for about 2 minutes and then add the tomatoes and cook until they have softened (about 5 minutes). Add tuna, lemon juice, zest and baby spinach stir to combine and then turn off the heat.
  3. Just before the pasta gets to al dente add the broccoli to the water and cook for 1 minute. Drain the pasta and broccoli and then add to the tuna mixture and toss.
  4. Serve up into 4 bowls and season with salt & pepper
http://www.boiledeggsandsoldiers.com/2015/01/tuna-lemon-broccoli-buckwheat-pasta/

 What are you having for dinner tonight?

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